Goji Berry vs. Grapes
Nutrition comparison of Goji Berry and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
goji berry
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in goji berry and grapes:
- Goji berry is an excellent source of Vitamin C, calcium, dietary fiber, iron and protein.
- Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Grape has signficantly more potassium than goji berry.
USDA sources for nutritional information: Goji Berry (Goji berries, dried) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Goji berry is high in calories and grape has 80% less calories than goji berry - goji berry has 349 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, goji berry is heavier in protein, lighter in carbs and similar to grapes for fat. Goji berry has a macronutrient ratio of 16:84:1 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Goji Berry | Grapes | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 84% | 94% |
| Fat | 1% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Goji berry is high in carbohydrates and grape has 77% less carbohydrates than goji berry - goji berry has 77.1g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Goji berry is an excellent source of dietary fiber and it has 13 times more dietary fiber than grape - goji berry has 13g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Goji berry is high in sugar and grape has 66% less sugar than goji berry - goji berry has 45.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Goji berry is an excellent source of protein and it has 18 times more protein than grape - goji berry has 14.3g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both grapes and goji berry are low in saturated fat - grape has 0.05g of saturated fat per 100 grams and goji berry does not contain significant amounts.
Vitamins
Vitamin C
Goji berry is an excellent source of Vitamin C and it has 14 times more Vitamin C than grape - goji berry has 48.4mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and goji berry contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and goji berry does not contain significant amounts.
Vitamin E
Grapes and goji berry contain similar amounts of Vitamin E - grape has 0.19mg of Vitamin E per 100 grams and goji berry does not contain significant amounts.
Vitamin K
Grape has more Vitamin K than goji berry - grape has 14.6ug of Vitamin K per 100 grams and goji berry does not contain significant amounts.
The B Vitamins
Grape has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Goji Berry | Grapes | |
|---|---|---|
| Thiamin | ~ | 0.069 MG |
| Riboflavin | ~ | 0.07 MG |
| Niacin | ~ | 0.188 MG |
| Pantothenic acid | ~ | 0.05 MG |
| Vitamin B6 | ~ | 0.086 MG |
| Folate | ~ | 2 UG |
Minerals
calcium
Goji berry is an excellent source of calcium and it has 18 times more calcium than grape - goji berry has 190mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Goji berry is an excellent source of iron and it has 17 times more iron than grape - goji berry has 6.8mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Grape has signficantly more potassium than goji berry - grape has 191mg of potassium per 100 grams and goji berry does not contain significant amounts.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Goji Berry or Grapes .
Note: The specific food items compared are: Goji Berry (Goji berries, dried) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .
Goji Berry g
()
|
Daily Values (%) |
Grapes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does goji berry or grapes contain more calories in 100 grams?Goji berry is high in calories and grape has 80% less calories than goji berry - goji berry has 349 calories in 100g and grape has 69 calories.
Does goji berry or grapes have more carbohydrates?
By weight, goji berry is high in carbohydrates and grape has 80% fewer carbohydrates than goji berry - goji berry has 77.1g of carbs for 100g and grape has 18.1g of carbohydrates.
Does goji berry or grapes contain more calcium?
Goji berry is a rich source of calcium and it has 18 times more calcium than grape - goji berry has 190mg of calcium in 100 grams and grape has 10mg of calcium.
Does goji berry or grapes contain more iron?
Goji berry is an abundant source of iron and it has 17 times more iron than grape - goji berry has 6.8mg of iron in 100 grams and grape has 0.36mg of iron.